F3 Knoxville

Tag: Cropdust

9/21 Arsenal

THE SCENE: Cool. Has fall arrived?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mosey a lap
THA-THANG:

Partner up, one partner runs clockwise, the other heads the opposite direction. One PAX is double farmer carrying CMUs. When partners meet, they do 15 CMU goblet squats and 10 CMU BBS. They switch who is running and who is carrying and continue. We did this for half a mile.

Dora 7s

still partnered up, Dora 7s on the stairs. Each partner counts up with thrusters at the track, while the other does thigh masters at base of stairs.

 

 

MARY:
1/2 mile mosey, PAX roulette.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
It never gets easier. You get better
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

B-DAY Q

THE SCENE:
Cool, crisp morning!
F3 WELCOME & DISCLAIMER

All were noted by the Q.

WARM-O-RAMA:

  • Cherry Pickers – x10 IC
  • Monkey Humpers – x15
  • Motivators – 5,4,3,2,1
  • Butt-Kicks (~20 yards – down and back)
  • Karaoke (~20 yards – down and back)
  • Bernie (~20 yards – down and back)

To avoid Burpees during the beatdown, PAX was challenged to obtain four of six total receptions with a nerf football. Epic failure, BUT in their defense, it was dark and wet outside….

THA-THANG:
Six stations laid out around the Oval Office. Each PAX started at a specific station with a relay format. The stations are listed as followed:

  1. PAX #1 ran a “go route” on the football field while PAX #2 threw him the nerf football. If catch was successful, PAX #1 completed LBCs on the field; if unsuccessful, then BB sit-ups.
  2. After throwing the football, PAX #2 completed 34 merkins on the track while everyone else completed the following exercises (AMRAP) at their respective stations. Once merkins were complete, PAX ran to the next station on the oval office and in relay form, the PAX went around the horn to change stations.
  3. CMU Curls
  4. Sandbag – 3 OH throws and then 4 squats with sandbag on shoulders
  5. Burpees
  6. Air-Squats

RINSE and REPEAT

MARY:
LBCs for time (~30 seconds)

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Crop Dust, KY, Pinocchio, Shrimp Net, & Smuggler
CIRCLE OF TRUST/BOM:
“Great leaders are not the best at everything. They find people who are best at different things and get them all on the same team”. Great leaders aren’t know-it-alls who constantly try to outshine everyone. They admit when they are wrong and genuinely want to learn from others. At the end of the day, it’s not about being the smartest person in the room. It’s about building a team with the smartest people you can find.

Beep beep beep

THE SCENE: Honestly a great morning it was humid but not to bad clear sky’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

lunge + reach

over head claps

Mosey lap around the track

THA-THANG:

Thang 1- EMOM madness

15 min emom timer- switch every 3 min- SSH till countdown

  • Swings- 25
  • Curls- 50
  • HR Merkins- 20
  • Block hold flutter kicks – 30
  • Sumo squat- 25

Thang 2- Hey Buddy

Pax pair up begin running in opposite direction around track. When they meet complete exercises. Each time you meet you add an additional exercise, after 5 round remove the lat exercise and work down to beginning. All exercises are SC

Leg Raises-5

Heels to Heaven- 10

LBC- 15

Crunchy Frogs-20

100’s – 25 sc

 

MARY:
Pax all meet up and did exercises from Hey Buddy together IC 10 reps.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The ultimate measure of a man is not where he stands in moments of comfort and convince but where he stands at times of challenge and controversy. MLK

MOLESKIN:
ANNOUNCEMENTS:
Beer mile/ yard games- Moses -9/10
Webolo Eagle Scout ceremony-9/23

 

Labor Day Hill Ladders

THE SCENE: Warm and Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4ct Windmills, 10 Frog Squats, 10 Jet Stars
THA-THANG: Hill Ladder Circuit

Drill 1 – 5 rounds

  1. Walking lunge up hill – walk/slow run back down
  2. Then at the bottom of the hill:
  • 15 mountain climbers (each leg)
  • 10 Peter Parker Merkins

Drill 2 – 4 rounds

  1. Do 20 squats
  2. Sprint to your cone on the hill – walk back down

Drill 3 – 3 rounds

  1. At the bottom of the hill:
  1. Bernie Up Hill – walk down

Drill 4 – 2 Rounds

  1. Broad jumps up hill just half way to assigned cone – walk down
  2. 15 WW2s

MARY:
Slow Mosey and Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Moses, Peach, Pinocchio, Shrimp Net, Smuggler, Walt


CIRCLE OF TRUST/BOM:
There is a perennial nobleness, and even sacredness, in work.  Were he ever so benighted, forgetful of his high calling, there is always hope in a man that actually and earnestly works.  In idleness alone there is perpetual despair.

Know they work and do it.  An endless significance lies in work. A man perfects himself by working. Foul jungles are cleared away, fair seed-fields rise instead, and stately cities.

Blessed is he who has found his work; let him ask no other blessedness.  He has work, a life purpose; he has found it, and will follow it….Labor is life.

Thomas Carlyle

 

ANNOUNCEMENTS:
9/10 Beer Mile, 9/22 Webelo’s Eagle Scout Ceremony 10/22 Rebel Run, Iron Pax Continues Week 1

Iron pax week 0 2022

THE SCENE:  

pretty nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm circles
THA-THANG:
Iron pax week 0. 5 rounds of 20 thrusters and 20 merkins followed by 3 rounds of bear crawl 100 ft with burpee broad jump back and 5 more rounds of thrusters and merkins. Recovery lap and then pick up with another pax for time

MARY:
No
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Your actions speak so loud, no one can hear your words”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Beer mile next Saturday

Miles 4 Maryville October 22